How to Switch From Machines to Free Weights
Each of the free weights and machines has its own benefits , but what often holds us back from the gym is a simple fear of the unknown. So here’s a simple guide on how to lift weights and lower them again while pretending to know what you are doing.
Explore the gym
In gyms, free weights are often kept separate from cardiovascular equipment and exercise equipment. As you get more used to lifting weights, it will become more comfortable for you. But if you are an outsider, it can be intimidating. In my college gym, the kettlebells and machines were in two separate rooms; in another gym I went to, they were on different floors .
Anyway, check what’s available. If the weights are in their zone, but there is no wall separating them from the rest of the equipment, plan your workout around the machines around the perimeter of the gym and just watch.
But maybe there is a wall in the way. Even if you can’t sneak a glimpse of the gym, you will be fine. All of the following options are valid, and for best results, you can use all three:
- Come in and take a look. If there is a table to walk past, you don’t need to invent a story. Just say, “I just want to check what equipment is in here.”
- Visit your gym website where you can find equipment listings or photos of your gym. (Also check social media!)
- Request a tour. It’s completely okay to go to the cardio gym regularly and not know anything about the gym. The staff will be happy to find someone to show you everything and answer questions.
What to look for
Chances are, your brain’s first reaction will be, “There are some scary guys doing things I don’t understand.” Move past that by mentally listing what equipment you see and what actions you see people performing. Questions to be answered:
- How many benches are there?
- How small are the dumbbells the smallest?
- Is there room on the floor for exercises such as deadlifts?
- How many squat / power racks are there in total?
- Is there a jumper attached to some of the cages? (These areSmith machines and cannot be used with free weights.)
- Where in the room are there extra rods, plate clamps, and other equipment that might not be where you need it when you need it?
- How busy is the area and what equipment is in high demand?
You don’t have to answer all of these questions, but you will want to get away with information to help you plan your workout. For example: “Dumbbells start at 10 pounds and it shouldn’t be too hard to catch one of the two squat cages for some kind of barbell work.”
Go as if you are the master
Everyone in the gym probably felt a little weird on their first day. Everything is fine. You will get over it.
You are probably worried about everyone looking at you. Guess what: They’re all looking at themselves . (This is why there are so many mirrors.)
There is no good reason for anyone to judge you for using light weights or for any other sign of ignorance; once we were all new. You will see experienced lifters use light weights in their warm-up sets, or if they are recovering from injury, or if their program requires an easy day (“offload”), or for dozens of other reasons.
If you’re worried that people will be actively grinning, the odds are actually surprisingly low. (Casey Johnston, a puffy woman, confirms , “I was much more excited walking two blocks to a subway stop than at my gym.”) People largely ignore each other, and headphones are an effective deterrent for few. who might want to strike up a conversation. Just don’t get hung up on the headphone cord.
Dumbbell curls
On the first day, schedule some exercises for beginners. You don’t need to plan your entire workout at the gym; consider spending 15 minutes here at the beginning or end of your workout routine.
Consider starting with dumbbell curls (although later curls are great as a late workout exercise). This is because you probably already know how to do them: just lift the weight. Plus, you won’t look out of place. Everyone does dumbbell curls sometimes. And they should not be your first when – or dumbbell curls; You can practice the movement with pink, rubber-coated kettlebells, which are likely next to yoga mats in another part of the gym. Just go to the gym and do the same exercise.
Other beginner-friendly exercises if you are using light weights and watch a few videos first:
- Swing kettlebells . Stand over the kettlebell , then lift it up with both hands. When you stand up straight, moving your hips forward will move the weight as you lift it to shoulder height or overhead.
- Shoulder presses . You can do this with a pair ofdumbbells or a barbell.
- Squats . If you’re familiar with squats, grab a kettlebell or a pair of dumbbells and do it with weights. If you’re ready for a barbell try this squat cage! Place the barbell on a rack at shoulder level and start with the barbell squat.
Stay safe
Whatever you do, start with a light weight. There are two reasons for this. First, if you are used to doing a particular exercise on machines, the same exercise with free weights will be more difficult. Second, there are more ways to screw up without a car.
On machines, you may be accustomed to doing reps to failure, which means that you stop a set when you absolutely can’t do another rep. This can be dangerous with free weights. At least while you’re at the beginning, your last rep should be the last (or penultimate!) That you can still do in perfect shape.
The safest way to do the barbell press is with an observer: a companion behind you who can help you if you have trouble lifting weights. In this movement, the plank is over your chest and will crush you if you fail to complete the rep. If you don’t have an observer, either keep your weights very light or do the dumbbell exercise instead.
Strength cages have crossbars that you can position at the bottom of your movement, so if you squat but can’t stand up, these grabs can hold the bar for you. You can also drag the bench into the cage and use it for the bench press without a spotter.
Once you’ve decided on a gym and done your first workout, it will feel a lot less intimidating. From there, you can choose a workout plan for beginners. Even if you have experience with machines or other types of training, you will still benefit from a beginner-oriented program like Starting Strength . The best way to get additional hands-on help is to sign up for a session with a trainer to make sure you know the correct form to perform each exercise effectively and safely. After all, wandering aimlessly in the gym is the first step on your path, not the only one.